Coconut good for diabetes
Nutrition
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Are Coconuts Good For Diabetes?

When we think of diabetes the first thing we think of is often related to the foods we can and cannot eat. One such specific food that is a bit of a question mark is coconut, especially when it comes to diabetes. Coconut is a nutrient-dense plant food that is widely available. People living with diabetes often wonder ‘coconut is good for diabetes or not’ When it comes to maintaining a healthy diet, coconut milk, coconut oil, and coconut cream are all useful. The truth is that coconut oil, which is solid at room temperature, is a fantastic cooking oil. Let's read more about coconut and diabetes

Coconut Nutrition

Here are the specific nutritional details of coconut. These will clear all doubts such as ‘is coconut good for diabetes patient?’. Coconut has nutrients like Vitamin C, Thiamin (vitamin B1), Folate, Potassium, Manganese, Copper, Selenium, Iron, Phosphorus, Potassium etc. One cup of coconut has around 46 calories. Coconuts are a fantastic source of saturated fat that occurs naturally in them. Saturated fat is derived from short and medium-chain fatty acids such as lauric acid, which is transformed into monolaurin, a molecule that has been shown to fight pathogenic organisms (bacteria).

            RAW COCONUT MEAT DRIED COCONUT MEAT
 Calories          354              650        
  Protein       3 grams           7.5 grams      
   Carbs         15 grams          25 grams      
   Fiber         9 grams            18 grams      
    Fat         33 grams          65 grams      
 Manganese       75% of DV         137 % of DV    
  Copper        22 % of DV          40% of DV    
 Selenium       14% of DV          26% of DV    
 Magnesium       8% of DV         23 % of DV    
Phosphorus       11% of DV          21% of DV    
   Iron         13% of DV          18% of DV    
 Potassium       10% of DV          16% of DV    

Benefits of Eating Coconut

Coconut is a very healthy food for everyone. It has high nutritional value which makes it a superfood. If you’re wondering ‘can a person with diabetes eat coconut’, then yes, they can but it is recommended that they eat it in moderation due to the high fat content. There are different types of coconut products available such as coconut water, coconut milk, coconut flour and all of these have different benefits. Let’s learn more about coconut and diabetes

Benefits of eating Coconuts For Diabetes

  • Coconut is an excellent source of nutritious fiber, as well as being tasty. A modest snack-sized portion of fresh coconut has four grams of dietary fiber, accounting for a whole 16 percent of your daily required dietary requirement. Consuming a product that supplies this much fiber in exchange for just 2% of your daily carbohydrates is unquestionably a sensible move for people with diabetes.
  • Fresh coconut, used in moderation, is a healthy nutritional alternative for people with diabetes to consider. If you don't have access to fresh coconut, around 28-30 grams of dried coconut will provide the same amount of fresh coconut as a 2-inch square of fresh coconut.
  • Coconuts have copper and iron, which aid in the formation of red blood cells and are abundant in them. Selenium, which is a vital antioxidant that protects your cells, is also present in coconut which answers the question ‘can you  eat coconut in diabetes
  • Coconut is low in carbohydrates and rich in fiber and fat, therefore it may be beneficial for regulating blood sugar levels. It is also possible that the high fiber content of coconut meat may aid in slowing digestion and improving insulin resistance, which will aid in regulating blood sugar levels as well.
  • Coconut meat includes phenolic chemicals, which are potent antioxidants that may aid in the protection of cells against oxidative stress. Gallic acid, caffeic acid, salicylic acid, and p-coumaric acid are the most prevalent phenolic chemicals found in the plant material. As a result of the polyphenols present in it, LDL (bad) cholesterol is less likely to be damaged, reducing the likelihood of plaque formation in arteries, which may raise the risk of heart disease. 

Answering ‘can diabetics eat coconut’, these various benefits of coconut make it a good source of nutrients even for people with a diabetic disorder. Read more to know about what level of blood sugar is dangerous?

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Coconut Glycemic Index

The glycemic index, simply put, is a measure of how quickly a food causes our blood sugar levels to rise. Any food that has a low glycemic index is safe for people living with diabetes. Since coconuts have different variations, the glycemic index of all these differ. In average coconut glycemic index is 42. Wondering ‘is coconut milk good for diabetes’? The answer is yes, its glycemic index is 41 which is lower than the low range. While the glycemic index of coconut sugar and coconut flour is 35 and 65 respectively, coconut milk is still the best choice for people with diabetes. Due to its low GI, coconut milk helps to maintain the blood sugar levels in people with this disorder. It raises blood sugar levels slowly and ensures that a person does not get a sugar rush. Simply put, ‘is coconut milk good for diabetes’?, yes. is coconut milk good for diabetics

Different Ways To Consume Coconut For Diabetes

Since coconut comes in various types, incorporating it in diets and dishes is extremely simple. Coconut has an amazing taste which elevates any dish without doing much. It can be used on salads, in beverages, mocktails etc. here are some dishes that incorporate coconuts phenomenally. 

  • South Indian Food - making the best use of coconuts in chutney, south indian cuisine is a healthy breakfast for people with diabetes
  • Coconut Milk Coffee - substituting coconut milk in place of regular milk reduces the carb content and increases the nutritional value in coffee. 
  • Coconut Flour Sugar Free Cookies - making sugar free cookies with coconut flour in place of maida is a healthy snacks for diabetes
  • Coconut Water Mocktail - coconut water in place of alcohol in drinks is a great alternative and ensures that blood sugar levels remain balanced. Read more about is coconut water good for diabetes

Coconut Oil And Weight Loss

The food we eat has a direct impact on our body, more specifically our body weight, blood sugar levels, hormone regulation, etc. Normally most of the food we eat contains some amount of oil in it. There are various types of oils that people cook their food in such as rice bran, coconut, groundnut, etc but not every oil is healthy. Let’s take a look at coconut oil, which is commonly used to cook food in. Know about diabetes treatment in pregnancy.

It is common knowledge that coconut oil is widely popular and used for various purposes, one of which is cooking. You may have heard that it is beneficial for those who are on low-carb diets or trying to lose weight. While it does have various nutritional benefits it is highly saturated with fats. In addition, one tablespoon of coconut oil provides close to 100 calories. Additionally, only one tablespoon of coconut oil has 11 grams of fat, almost all of which is saturated fat. The maximum amount of saturated fat that should be consumed in a day, recommended by experts, is to be no more than 13 grams. It is the cause of an increase in your "bad" (LDL) cholesterol levels. Because of this, your likelihood of developing cardiovascular disease increases and having type 2 diabetes already raises your risk of developing heart disease to a higher level. Therefore, consuming an excess of coconut oil can be severely harmful for people who are trying to lose weight or manage diabetes. Also know about south Indian diabetic diet chart.

Is Coconut Flour Good For Diabetics

Coconut flour has a high concentration of dietary fiber, which may assist in lowering both cholesterol levels and the risk of developing cardiovascular disease. People who have diabetes may benefit from using it since it has a negligible effect on their blood glucose levels, despite the fact that it contains less carbohydrates than wheat or maize flour. Additionally, it does not contain any gluten, which makes it an excellent choice for those who suffer from celiac disease, an autoimmune condition where those who have type 1 diabetes have a greater likelihood of getting. In addition, coconut flour has protein, which not only helps you feel full for a longer period of time but also plays an important role in the maintenance and development of your cells. All in all, using coconut flour in moderate proportions is good for people with diabetes. Also read about sugar free biscuits for diabetes.

Is Coconut Sugar Good For Diabetics

People with diabetes have a responsibility to closely check their carbohydrate consumption, particularly their sugar intake. Consuming a lot of sugar may raise the likelihood of experiencing spikes in blood sugar, which in turn can cause symptoms of high blood sugar and contribute to the development of several health problems or even hyperglycemic episodes. According to the available data, coconut palm sugar has a GI score of 54 which is considered relatively healthy for people with diabetes to consume. Although not every food item with a low GI should be consumed as the rest of its composition plays an important role as well. In the case of palm sugar, it is high in saturated fats which might not be ideal for people with diabetes.

Bottomline

Coconut is nutrient-dense plant food. It has nutrients like Vitamin C, Thiamin (vitamin B1), Folate, Manganese, Copper, Selenium, Iron, Phosphorus, Potassium etc. Coconut is good for diabetes because it is beneficial for regulating blood sugar levels. It is low in carbohydrates and rich in fiber and fat. Opting for unsweetened coconut products is better as they don't have a high sugar content, saturated fat and low carbs making them perfect for people with diabetes. Due to its low G.I., coconut milk helps to maintain the blood sugar levels in people with this disorder. Find out more in this article.

Read more about sugar free, No Added Sugar,and Unsweetened

FAQs

1. What is the best time to consume Coconut for people with diabetes?

People living with diabetes often wonder ‘can diabetics eat coconut?’ and the answer is yes. It is safe to eat for people living with diabetes. The best time for them to consume coconut or related products is with breakfast in the morning. It is consumable even on an empty stomach but not highly recommended. 

2. How much coconut can you have in diabetes?

People living with the disorder often wonder 'is coconut good for diabetes patient?’ and while the answer is yes it is recommended that they stick to 1 coconut a day paired with fiber rich foods. Opting for unsweetened coconut products is better as they don’t have a high sugar content, saturated fat and low carbs making it perfect for people with diabetes.

Is coconut milk good for diabetes?

Coconut milk that is naturally occurring is devoid of any sugars. It can be considered good for a person trying to plan a diet suitable for diabetes. It is better than other types of fatty milk as it will not create a huge impact on blood glucose levels. The low carbohydrate content and high-fat content reduce the glycemic load and will not lead to high rises in blood sugars.

Is coconut good for diabetes?

Yes, Coconut is excellent for diabetics as it helps regulate blood sugar levels as it has a lot of fiber. It has a low carbohydrate content but a high fiber and fat content instead. People who have diabetes should choose unsweetened coconut products whenever possible since these options do not include a large amount of sugar, saturated fat, or carbohydrates and are thus an excellent food choice.

Is coconut water good for diabetes?

Yes, People who have diabetes may benefit from drinking coconut water. Since tender coconut water has a low glycemic index and contains just a little amount of natural sugar, consuming it will not cause your blood sugar to suddenly increase, and as a result, it does not lead to any harmful effects among people with diabetes.

Is coconut oil good for diabetics?

Coconut has various properties like being antibacterial and antioxidant among being rich in fiber and fat content. People with diabetes can benefit from eating coconut oil but in controlled proportions as too much of it can lead to weight gain and diabetic complications. Overall, it is safe to consume coconut oil for people with diabetes.

References

  • https://www.webmd.com/diabetes/coconut-carbs-diabetes
  • https://www.diabetes.co.uk/natural-therapies/coconuts.html
  • https://www.webmd.com/diabetes/coconut-carbs-diabetes

Disclaimer

This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.